Good to hear the carbs are working out. Make sure you are getting some green veggies to keep things moving. If you hit a plateau in strength just jack the carbs up for a day or two from clean sources and then back down.

weighed in at 249 this morning. I am dropping weight fast now. The combination of lowering total calories through dropping my amount of carbohydrates has put my diet into turbo. I understand that losing 1-2 lbs a week is optimal but I wonder if that is true for a person with an unhealthy amount of body fat. I feel ok although I had a cramp in my calf. That's not all that unusual for me. Energy level is high and motivation is still there. I will keep an eye out for muscle loss. I want to avoid that.

Lifted with a buddy today and he wanted to do back and biceps. So I ran em again. Good pump. I was hungry at the end of the day--I assume this is because I ate high carbs yesterday. I'm always more hungry when I over do the carbs. 6 days until I post my next progress pics.

what kind of rest are you taking between sets, 220x10 then 270x3 seems like you arent taking much rest at all.

I would drop some of the lighter semi-warmup sets like the first two leg press sets. You should be thoroughly warm by the time you are done with squats. Try just lifting 3 sets heavy.

Same thing on your other lifts, you seem to go through this progression where you ramp up quickly to your working sets, but I think that energy would be better spent on 1 more working set with more weight. Just warm each body part up once and then attack it. I like the max-ot style warmup if you want to make sure your joints/ligaments stay happy. That warmup is 2 sets of real light weight x10 and then a set of 3 and a set of 1 for weight acclimation. I typically use 2x10 and 1x3 before normal lifts like bench/squat etc. This way you arent going from 100lbs to 220lbs on bench or something, but you dont waste your energy warming up.

EX using ur squat numbers would be 135x10, 135x10, 200x3 and then get to work with like 3 sets at 245 or whatever.

As usual if you are happy with your progress and you think this isnt going to help, then disregard it. But I think this will make your time in the gym more efficient

what kind of rest are you taking between sets, 220x10 then 270x3 seems like you arent taking much rest at all.

I would drop some of the lighter semi-warmup sets like the first two leg press sets. You should be thoroughly warm by the time you are done with squats. Try just lifting 3 sets heavy.

Same thing on your other lifts, you seem to go through this progression where you ramp up quickly to your working sets, but I think that energy would be better spent on 1 more working set with more weight. Just warm each body part up once and then attack it. I like the max-ot style warmup if you want to make sure your joints/ligaments stay happy. That warmup is 2 sets of real light weight x10 and then a set of 3 and a set of 1 for weight acclimation. I typically use 2x10 and 1x3 before normal lifts like bench/squat etc. This way you arent going from 100lbs to 220lbs on bench or something, but you dont waste your energy warming up.

EX using ur squat numbers would be 135x10, 135x10, 200x3 and then get to work with like 3 sets at 245 or whatever.

As usual if you are happy with your progress and you think this isnt going to help, then disregard it. But I think this will make your time in the gym more efficient

I've just spent the last hour reading some posts on 5x5. I was thinking that would be the way to go with my big three.

Split would look pretty much like it has except anchor each day with one 5x5 workout.